| Warm Up |
| 8 minutes: – 30s row > Bear crawl >< – 30s row > dive bomber push ups x 10 – 30s row > wide stance BB GM x 10 – Couch stretch x 2m/2m |
| Strength |
| 12 min: – Bulgarian split squat x 5/5 w/3s pause at bottom of each rep. – KB RDL x 8 w/3s hold at bottom, speed to top – Single Front Rack Step Ups x 6/6 Front Squats 3 x 8 |
| Work |
| Begin each set with a 100m Ski 20-18-16-14-12-10-8-6-4-2 – Alternating FFE Jumping Lunges – Alt. KB Swings – Air squats |
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